Five for Fighting

Q: TampaLibra

PAX: White Russian, Pop-A-Lock, BoyBand, PSL

Warmup:
SSHx20, WMHx10, BACx10, Shoulder raise x 20

THANG:
11’s under the pavilion: Referee Jumps, Hand-Release Push-Ups
Plank and wait.

11’s on the hill: 8-Count Bodybuilder, Pull-Ups
If finished: 5 Bulgarian Split Squats each leg, 30-sec high plank, rinse/repeat.

Mary – Dealers Choice
Tampa: 10 around-the-worlds each way,
BoyBand: ((15?) Big Boy Sit-up-Ups
White Russian: 20 4-count flutter kicks
Pop-A-Lock: 20 J-Lo’s
PSL: 20 American Hammers

Announcements: Something about t-shirts and IronClad

Labor Day Detention

74 degrees greeted the naughty nine PAX who correctly decided to labor on Labor Day.

PAX: Backlash, Yard Sale, Dine ‘n Dash, Floppy Disk, Bagger Vance, Vegemite, Boy Band, Reefer, Ludwig van OshKosh (QIC)

Mosey around the bus loop and backpedal for a bit behind the school and circle up in the pavilion.

Warm-o-rama

20 SSH

10 Butt Kickers

10 High Knees

10 Good Mornings

10 WMH

10 Air Presses

10 Overhead Claps

10 LBAC, then reverse

Thang:

YHC has been known to start some workouts with 10 burpees a minute for 10 minutes, but I decided to deconstruct the burpee a bit and vary it up with 10 merkins and 15 squats a min for 10 mins. The balance of the minute is used for recovery before starting again.

Every 2 rounds we varied the merkin from regular, to clerkins, diamond, one-legged and werkins. Somewhere during round 2 or 3 YHC realized he didn’t give a proper disclaimer and audibled one during the merkins. The very last set we did 15 jump squats for good measure as well.

Partner up for 4 rounds of more leg work going the length of the pavilion and back.

R1 – P1 squat side shuffle (the basketball defensive posture) — face same way each way. Meanwhile P2 doing planjax until P1 returns and then flapjack

R2 – P1 lunge down and reverse lunge back, P2 mountain climbers

R3 – P1 broad jump down and back, P2 SSH

R4 – P1 bear crawl down, crawl bear back, P2 SSH

Head to the rails for more upper body work

10 derkins with partner holding legs, then immediately flip over and do 10 rows with partner holding legs. Flapjack. 3 sets total.

Mosey back to parking lot.

I couldn’t decide between 7s or 11s based upon the time remaining, so I chose 9s because why not. Start with 8 burpees on one end and 1 squat on the other end. WW1s for the 6.

Mary:

40 Flutter Kicks

5 burpees OYO

Time.

Good work today. Next Tuesday 9/11 is the all area convergence at the steps of Percy Warner Park. Big Bang and Funyuns leading that CSAUP.

A week from Friday (9/14) in the Seven Springs shopping center on OHB, Boy Band is launching a new AO in the parking garage behind The Well and other stores. They’ll likely be doing burpees in front of Orange Theory fitness trying to EH some Sad Clowns who pay way too much for zero accountability.

A tough mudder is coming up soon, I believe on 9/15. Calf Killer is looking to sell his spot to someone wanting to do it.

Many PAX enjoyed the lukewarm coffeeteria — compliments of CCR, who was MIA. Beggars can be choosers too.

Ludwig

Oh Brother at Law, Where Art Thou?

PAX
Donuts, Skidmark, Black Lung, Lumbergh, Yumi and Dupree, Yard Sale, Too Tall, Dilly Dilly, Ludwig, Tidy Cats, Accounts Receivable, Grisham, Dine N’ Dash, Brother at Law (Co-Q), CCR (Co-Q)

It was a late arriving crew this am. The northeast anchorage boys “leg-pooled” together, but later commented that they may have chosen the wrong day for that. There is never a wrong day to do something for the betterment of mother earth. The clock struck 5:30 and Brother at Law led us all on an enjoyable mosey down Trousdale, up the bus loop with some stretchy exercises and ultimately back to the parking lot to circle up.

WOR
SSH, WMH, GM were all done in cadence along with some mountain climbers, merkins, arm circles each way, air presses, baby seal claps and 1000 burpees. All of that is true except for the burpees. After counting off 1s and 2s, we were off to grab coupons and line up at the edge of the pavilion for some hill work.

THANG PART 1 – Soggy Bottom Boyz
We will be celebrating the Coen Brothers as me and Brother-at-Law are just a couple of Co(Q)’N Brothers in law. A savagely curated spotify playlist made up of hit songs from Coen Brothers movies accompanied our work during the first half of the morning.

All 1’s would run down to the holler, perform 3 reverse burpees (aka Soggy Bottom Boys) and run back to the pavilion. During this time, all 2’s remain in the pavilion enjoying music and performing AMRAP of the exercises listed below. Flapjack, repeat for all exercises. Coupons uses for all exercises.

– Squat / Thrusters
– American Hammers
– Deadlift / bicep curls
– Chest press w/ legs 6″ off the ground
– Kettle block swings
– American Hammers
– Squat / Thrusters

THANG PART 2 – Oh Brother at Law, Where Art Thou?
CCR takes over, 2’s return coupons to their home, all pax circle up in the parking lot. I informed everyone that we were going to play a little game called “Oh Brother at Law, Where Art Thou?” We gave Brother at Law a 2 minute head start as he took off running toward Sir E. The rest of us performed 10 burpees on the minute for 2 minutes before we took off after him. The goal was simply to find him and bring him safely back to the school. With the entire neighborhood at his disposal, I feared it may take a long time to find him. With increasing grumbling, the Donuts-led group made their way down Hogan and we decided to run through the Crievewood United Methodist parking lot on the off chance he was there doing burpees on the church steps. By pure coincidence and a stroke of luck, we found him the first place we looked and still had about 10 minutes before time ran out on our workout. After 20 more burpees, we decided to make our way back home with a speed bump of sorts at every driveway we encountered. I believe there was a total of 12 driveways. With 10 merks followed by 10 tuck jumps, my math skills tell me there was a total of 120 reps of each.

MARY
With only a few seconds to spare, we squeezed in 10 Flutter Kix in cadence before it was time.

COT/BOM
After name-o-rama, we started a trial run of something called the 6th Man. The basic concept is that whoever is 6th during the count-off will be featured similar to how an FNG tells us about himself before being named. Today’s lucky winner was Gresham. We learned many things about him. He is a lawyer and his brother in law is T-Cell. He lives behind the school. If you want to know more, just ask him. He is really nice.

BULLHORN
TN Can Ruck, WARPATH and Stonewall all going on this Saturday. Please bring canned goods to as many posts as possible this week to help supplement the various drop boxes at breweries.

MOLESKINE
A true pleasure to co-Q with my brother(at law).  Really glad to see Yumi (and Dupree) and Lumbergh back out for more.  My apologies to those who thought part 2 was anything more than a short play that we used to disguise a run down to the ag center and back. Come out Friday to see if Yumi and Dupree make it out together again. Dupree will be at the helm, so you know it will be a good one.

Until next time, on behalf of my better half,
CCR/BAL

1776 – Detention – 7/2/18

PAX: Accounts Receivable, CCR, Floppy Disk, PSL, Dine N Dash, Frugal MacDoogal, Capslock, Grisham, Frogger, Edible Arrangement, Dr Smart, Too Tall, Reefer, Hollowback Girl, Dilly Dilly, Big Perm

CONDITIONS: Perfect for sweating

16 PAX resisted the fart sack this first morning of a holiday week…

WOR:
5 Burpees
Jog around the bus loop – wave to police officer parked at bottom of hill
DISCLAIMER
Side Straddle Hops (20 count)
Hop Kicks (20 count)
Seal Claps (10 count)
Squats (10 count)
Willie Mays Hayes (10 count)

THANG:

Indian Run around neighborhood loop
Mosey to top of hill by swing set
11s (Hand Release Merkins at bottom of hill / Pull Ups at top of hill – Jog in between)
(Due to Q’s mis-judgment of time we completed about 7 of the 11)
Mosey to hand rails for some Independance Day inspired Rows (17), WW1s (7), and Burpees (6) – Rinse and repeat for a total of 4 sets.
Mosey to parking long for Mary

MARY: (round robbin of PAX favorite ab exercises)
Flutter Kicks (20 count)
Froggers (20 count)
Mountain Climbers (20 count)
LBCs (15 count)
Squats (10 count)
Freddie Mercs (15 count)
Mariahs (20 count)
American Hammers (20 count)
Feet To The Sky (not sure of actual name) (10 count)
One Legged Table Top Thrusters (not sure of actual name) (20 count)
Box Cutters (20 count)

COT:

Team Job 4th of July Extravaganza. (https://www.eventbrite.com/e/team-job-4th-of-july-extravaganza-tickets-47214304255)
4th of July convergence at Titan. Two-hour Co-Q.
1st Friday lunch this week. Stay tuned for possible location change.

Nice work gents,
Accounts Receiveable

Fab Five Freddy’s F3 Favorites

PAX:
Bagger Vance, Too Tall, Skid Mark, Black Lung, Donuts, PSL, CCR, Brother-at-Law, Yard Sale, CAPSLOCK, Floppy Disk, Frogger, Grisham, Big Worm Perm, Dr. Smartt, Edible Arrangements, Heister, Reefer, Calfkiller, Ludwig Von Oshkosh, Dupree

QIC:
Vegemite

22 HIM were ready to get their sweat on this morning, and today’s workout fulfilled their wishes.

WOR:
Mosey down to Trousdale and the around the back of the school to the pavilion and circle up for:

  • SSH x20 IC
  • Hop Kicks x20 IC
  • Slow and Low Squats x10 IC
  • Slow and Low Merkins x10 IC
  • Baby Arm Circles (Both Ways) x10 IC

THANG:
Today’s workout featured some 80’s Hip Hop classics:

Public Enemy – Rebel Without A Pause
10 burpees on the minute for 5 minutes.

L.L. Cool J – Rock the Bells
Did you know that Ladies Love Low Squats and Lunges?

Line up on the sideline of the basketball court closest to the playground. Perform 1 squat and the lunge across to the other sideline. Perform 2 squats and reverse lunge back to the starting sideline. Rinse and repeat for the entirety of the song while increasing the number of squats at each sideline.

Beastie Boys – No Sleep Till Brooklyn
Similar the above except swap burpees for squats and broad jumps for lunges. There was no reverse broad jumping though.

Slow mosey interlude behind the school to Trousdale and back to catch our breath a little bit.

Run DMC – Walk This Way
Partner work. (Side note: Remind everyone to look one direction or the other based on their number when they count off for partner assignments.)

Run = Partner 1 suicides across the pavilion.
D = Partner 2 AMRAP Derkins till P1 returns.
Flapjack

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
M = Partner 2 AMRAP Merkins till P1 returns.
Flapjack

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
C = Partner 2 AMRAP Clerkins till P1 returns.
Flapjack

Rinse and repeat if needed for the entirety of the song.

Slow mosey interlude around the Farm League baseball field and back to the playground to start the next round of partner work.

Eric B & Rakim – Paid In Full
Kool Moe Dee – How Ya Like Me Now

Playground partner work to the tune of a couple of classics.

Partner 1 does 5 pullups, 10 merkins, 15 squats while partner 2 runs down the hill to the fence and back with a 5 reverse burpee speedbump at the fence. Flapjack and rinse and repeat for three total rounds.

MARY:
Rob Base & DJ EZ Rock – It Takes Two

  • Flutter Kicks x20 IC
  • Good Mornings x10 IC
  • Willie Mays Hayes x16 IC

BULLHORN:
4:13 Strong’s final workout for the current group is on Thursday. Let’s get out there and support those guys before they start their new jobs.

Great work today everyone! It’s always an honor to lead! Before we started this morning, CCR and PSL asked me if today was gonna be an easy intro into the week. I responded by telling them that I wasn’t sure if what I had planned was crazy or not. Hopefully everyone thought it was a good start to the week.

SYITG,
Vegemite

Detention 11’s

As QIC moseyed into the parking lot he was surprised to see two young men from his church he invited.  Both think themselves to be hotshot athletes.  Today they got put in detention.

Temp:  76 ish

Gloom:  100% muggy

PAX:  Floppy Disk, CAPSLOCK, Splinter (FNG), Fumble Brag (FNG), Cinderella, Grease Trap, CCR, Ludwig, Pop a lock, Accounts Receivable, Vegemite, Grisham, Too Tall, Dilly Dilly, Donuts

QIC:  Dupree

Warm  up lap around the short loop and then for a surprise between the baseball fields over to the Dupree Domain at CBC Parking lot.

Disclaimer given

WOR:

SSH – xs11 in cadence

Good Mornings – xs11 in cadence

Willie Mays Hays – xs11 in cadence

Baby Arm Circles – xs11 in cadence

Reverse – xs11 in cadence

Seal Claps – xs11 in cadence

Slow and low squats – xs11 in cadence

Slow and low Merkins – xs11 in cadence

THANG:  All about 11’s today

Round 1 – Merkins at the bottom of the hill, squats at the top.  Starting with one merkin at bottom and 10 squats at the top.  Two young FNGs thought this was a race.  They soon learned they were in detention.

Round 2 – Atomic Merkins at the bottom of the hill; jump squats at the top.

Round 3 – Burpee at the bottom of hill; lunges at the top.

Mosey back to CH parking lot for some Mary

MARY:

WW1 – 11 on your own to wait for six

Flutter Kicks – xs 33 in cadence

Good Mornings xs 11 in cadence to close

COT:

Two FNGs brought by QIC today.  Both young and athletic and like to talk about themselves.  Both have also contacted QIC to say that was the hardest thing they’ve ever done.  You’re welcome.

3rd F opportunity this Saturday at 4:00 pm at Crievewood Baptist Church.  We are packing snack packs for Oasis Center.  Oasis’s CEO Tom Ward will be there to talk about what Oasis does for homeless teens.  Also making it a 2nd F opportunity for the family.  Bring the M and the kids.

Always an honor to lead you men.  You all inspire me to be better each day.  Thanks for starting off the week right.

 

Dupree

Teenage Angst at Detention

PAX – 20

Frogger, CCR, BV, Dupree, PSL, Edible Arrangements, Olan Mills, Accounts Receivable, Spider Bite, Donuts, Ludwig, Yard Sale, Black Widow, Hollow Back Girl (this name has really, really grown on me), Reefer, Brother at Law (QIC), Vegemite, Umbrella, Dilly Dilly, Offshore.

A nice round 20 posted at Detention this morning for some Teen Angst with yours truly.  It was balmy and the COT smelled like garbage.  See the end of this BB for some good cross-generational Teen Angst jams.  Great work.

WOR

Quick mosey around the big bus loop with some lunges incorporated.

SSH x20

Good Mornings x10

WMH x10

Runners lunge with LBAC x15

Oppo leg runners lunge with RLBAC x15

THANG

Count off to 4.  Odds and evens split up on the parking lines head to toe in plank.  Last man burpee broad jumps to the front for a planking Swedish Mile.  Side planks called out on occasion to work on obliques for beach bod season.

Mosey down to Pavilion.  Evens grab coupons on the way down.

4 Corners:

Rotating exercises at the four corners of the Pavilion.  When the Burpee group finishes we all rotate to the next.

Corner 1: 15 Burpees

Corner 2: AMRAP squat and press with coupon

Corner 3: AMRAP Plank jacks

Corner 4: AMRAP coupon swings

Rinse and repeat.  Then gather at the line for 2 sets of suicides.

Back to your respective corners.

Corner 1: 15 Burpees

Corner 2: AMRAP bench jumps

Corner 3: AMRAP Peter Parkers (merkins round one, no merkins round two)

Corner 4: AMRAP coupon squat and press

Rinse and repeat.

Sevens in the Pavilion with jump squats and Carolina dry docks.

Mosey to the upper lot for Mary, returning the coupons along the way.

MARY

LBC x25

Shoulder taps x20

Flutter kicks x20

Plank for one minute with some side plank mixed in

Good Mornings x10

COT/BOM

Always an honor to Q, thanks for showing up and kicking ass to start the week off right.

4:13 Strong kicks off this Thursday.  Super cool mission and great that we get to be a part of it.  I will be there on Thursday and hope to see as many of you as possible.  Check Slack for details throughout the week.

Prayers for Spiccoli, Olan Mills’ dad, and El Maestro.

Angst if you’re into that kind of thing:

Japandroids: Younger Us (“Remember that night you were already in bed,
Said “fuck it” got up to drink with me instead!”  What a line!  Shout out to Vegemite for screaming “Japandroids!” during Sevens)

The Strokes – Reptilia (Room on Fire doesn’t get enough love, arguable better than Is This It)

Husker Du – Don’t Want to Know if You Are Lonely (Angsty AF)

Diarrhea Planet – Separations (Shout out to Nashville / Belmont U punk rock)

The Replacements – Alex Chilton (Certainly not their most punk song, but BV’s “Oh I didn’t realize Paul Westerberg was punk” wisecrack was a really bad way to start the week)

Wolf Parade – I’ll Believe in Anything

Guided by Voices – I Am a Tree (Saw them at Basement East on Saturday.  They’re old and good)

Purple Rain

When: 5-14-18

PAX: CCR, Floppy D, Ludwig, Umbrella, Reefer, Dmish, Grisham, Caps Lock, Black Widow, Dr. Smartt, Skid Mark, Frogger, Dilly Dilly, Brother-at-law, PSL, The Jeweler, Too Tall, Tall Rob (FNG), Olan Mills, Edible Arrangement (QIC)

21 Red Pillers started the week off right and embraced the suck of the morning humidity.

WOR:  Quick mosey around the bus loop with some lunges sprinkled in. Then SSH, scruats, imperil walkers, willie mays, wind mills, GM’s, BAC forward, BAC reverse, navy seal claps.

THANG:
Grab a coupon on the way to the hill on the backside of CHE.

Crank the blue tooth speaker to 11 and metal riffs provided inspiration the rest of the way.

Jacob’s Ladder: 7 times up the hill with increasing number of burpees at the top.

Partner up.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Round 2:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon sit ups AMRAP.  Flap jack.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Mosey to the pavilion.  Partner 1 -> Lt. Danger to ½ court and back, Partner 2 low plank until Partner 1 gets back. Flap Jack. Rinse and repeat.

Restrictor plate partner run around CHE and put coupons back.

Mosey to parking lot.

Mary:
Purple Rain Dwight Yoakam style. Merkin every time rain sang.
Flutter kicks.
Protractors.
Good mornings.

Bullhorn:
Hats off to those who came out and supported Nashville Walk 4 Williams.

Solid work gents. Pleasure as always.

EA out.

Handel and Yandell – He Is Risen

PAX

Skid Mark; Ludwig (resident classical music expert); Floppy D; PSL; Donuts; Black Widow; CCR; Accounts Receivable; Yard Sale; Sharks with “Lasers”; Vegemite; Old Hickory; Frogger;  Spark Plug; Barely Legal; Pop a Lock (not CAPSLOCK, totally different people); Dine-n-Dash; Brother-at-Law nee CCR.

Quick mosey around the bus loop, with some side running and backwards running to stretch those hard to reach muscles.

WOR

10 Good Mornings; 10 WMH; 10 BAC; 10 BAC reverse; 5 big arm circles; 5 big arm circles reverse; 20 SSH.

THANG

Count off 1’s and 2’s and partner up.  Partner 2 grabs a coupon and everybody meets in the Pavillion.

To celebrate the Resurrection, we begin with a rousing rendition of Handel’s Messiah (HWV 56) performed by the Mormon Tabernacle Choir – a four minute chorus.  Run in place and burpee every time the Tabernacle Choir sings “Hallelujah”.  It should have been right about 60 over the 4 minutes, but they come in hot and heavy at certain times so a few might have been missed.  Noted classical musical expert Ludwig didn’t miss a single one though.  I even think he was nailing the harmonies in the background when the sopranos were singing Hallelujah.  Unbelievable.  I see you Ludwig.

Partner Dora – Partner 1 runs a loop while Partner 2 does the following.  Switch out.  Plank and wait after Partner 2 returns from their jog so that we all stay together, both for a few socials sprinkled in and also just a general sense of togetherness – can’t have the Floppy D/PSL combo racing out ahead of everybody.

Happy Jacks (4 SSH  then 2 squat jumps in perpetuity until partner arrives)

Elf on the Shelf (Coupon wood choppers)

I – American Indian Run Social

Swings with Coupons, which sounds like a great dance troupe name for a group of middle aged mothers that swing dance after grocery shopping for the week.

Russian Dips (Dips on benches alternating one leg up with each dip)

Inch worms.  Too much confusion and mumble chatter during this.  I will do better.

Simbas – Squat and overhead lift with coupon.

‘ – Time constraints eliminated the second “E,” which would have been an Escalator social.  Dammit Handel.

Noodling for catfish (bench push up then reach under with one hand at bottom and get that big ole boy with your free hand)

Mosey to parking lot, end with 10 Good Mornings for Donuts’ tender legs.

Great work today everybody.  Thanks for showing up and kicking ass.  My Garmin said we ran 3.4 total and I trust satellites.  A really good cadence on the runs as well, whether we were running the loop or cutting it short by turning around at Brett’s “Piece of shit truck” (credit Donuts).

COT – I have a lot of trouble with F3 names and general F3 protocol.  I’ll get there.

Bullhorn – First Friday lunch at Cookery this Friday at 11:30.  Be there.  It’s a great mission and they make it insanely easy for our large, staggered-arriving group to order and pay on our own.  Floppy will be getting some Nashville F3 gear up on the site in the near future.  Rumors of tank tops and ranger panty’s sent the group into a real tizzy.  Go Ruck Death March is coming up; I believe this Friday.  See Slack for details.

BOM – Grateful for the small miracles this Easter season, like walking out of bed every morning and having a healthy family.  Important to not lose sight of those.

Great work.

Brother-at-Law (My name is my name – https://www.youtube.com/watch?v=jCaBYEEFTKE)

30 DETAINED INSIDE WHALE’S VAGINA

PAX

Bagger Vance, Juan Valdez, Black Widow, Floppy Disk, D’Mish, Calfkiller, Ludwig van Osh Kosh, PSL, Yard Sale, Edible Arrangement, Grease Trap, Vegemite, NumbTucks, Tidy Cats, Too Tall, Offshore, Umbrella, Dupree, Dilly Dilly, Pop-A-Lock, Reefer, Dine N Dash, Skid Mark, Black Lung, Barely Legal, Spark Plug, Old Hickory, Big Perm!, Sharks with “Lazers” (FNG), CCR (QIC)

With good weather, and the promise of a Whale’s Vagina, comes many PAX.

Confucius
circa 475 BC

As the crowd gathered, YHC had to make some quick audibles to ensure there was room to accommodate. Get ready for updates regarding a new Monday AO.  My friend Donuts got the ball rolling with a quick mosey around the bus loop including some lunges and side shuffles before returning back to the parking lot.

WOR
SHH x20 IC
Good mornings x10 IC
Slow and low merkins x20 IC
Willie Mays Hays x10 IC
Baby arm circles forward x2 IC (yes 2)

THANG
YHC took the reigns at this point and led the PAX on a mosey down to the bottom of the holler where everyone spread out shoulder to shoulder to get started on the Whale’s Vagina 3.0…

WOR (already done)
Hill Humpers – 25 humpers of your choosing at the bottom, run to top for 25 humpers, run back to bottom for 25 humpers and finish with 25 humpers on top. 100 total humps.  Mosey back to parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWI situps for the 6.  Pop-A-Lock may or may not have had a ruck on during this workout.
Lap around the new baseball/ADA path and back to the parking lot for some
Elevens – Simple.  Merkins and Jump Squats.  Effective.
Squats – Like, Greasetrap deep squats x25 oyo

Various Exercises – Started by D’Mish in Whale’s Vag 1.0, improved upon today.  PAX scatter and listed to me tell them what to do.
AMRAP – 60 seconds of good solid D’Mish-type merkins
Get Ups – 15 get-ups with good form.  No hands to help get up if possible.  Lots of MC related to the coccyx. Mosey back down to the pavilion for some
Incline Merkins – Find a bench…x25 oyo. SSH for the 6.  X20 OYO SSH for the 6.  X15 OYO, SSH for the 6
Nelson Mandelas – It took a minute, but we soon got the obligatory terrorist chatter from Yard Sale as we started 10 OYO and then 5 more OYO.  These really suck…just ask Yard Sale.
All You Got – Three standard suicides in a row (the short dimension of the parking lot)

Things were turnt back over to Donuts at this point:

MARY
Flutter kicks right into Slutter Kicks, Supermans (aka Pecker Rinne’s), Hello Dolly’s (aka Barry Squashers), Scorpions (including a high foot five between me and Ludwig) and a few good mornings as cool down. Done.

COT/BOM by D’Mish

BULLHORN
First Friday lunch next Friday at the Cookery at 11:30am. Make a point to stop by.   Beer night at Cowboy’s this Thursday at 8pm. See 2nd F channel on Slack for deets.   Go Ruck Death March is next Friday night. Beware.

MOLESKINE
Always great to bring back the Whale’s Vagina. For those that don’t know, I was born and raised inside the Whale’s Vagina (San Diego) which was the original inspiration for the workout. Continued prayers for Olin Mills’ dad, El Maestro and all those in need.

Until the next time,

CCR on behalf of my better half, DoughNutz